[Michaela]

Are you trying to increase your expenditure for a deficit or just general movement?

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[Michaela]

Most important thing is just to keep it consistent

I have my set protein amount per meal that does not change day to day
And on training days I have EAA’s
I do not subtract or add to protein macro

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[Michaela]

I would pull 10-15g fat and 50g carbs and bump cardio up to 40 min fasted

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[Michaela]

Wednesday 5/31/23

40 min fasted cardio, followed by posing rounds and stretching

Glute emphasis day

Cybex calf press
4 pps x12 (+45# from lw, same reps)
4 pps x10,6,4 RP (+1,1,1 from lw)

Adductor
Stack +3p x15 (+1 from lw)
Stack +3p x10,7, stack x6 RP

Abductor
70,100,130,160 x10/e
190 x9
190 x7, 130 x9, 85 x15 drop

Smith glute bridge
5 pps x6 (+90#, -6 reps from lw) just felt like going for a big jump here today
4 pps x10 (+1 from lw)
LL only 2.5 pps x9

SSB walking lunges
1 pps x20
1.10 pps x20 (+2 from lw)
1 pps x24 (+2 from lw)

Cable kick back + single leg adductor LL only
2 sets 15-12 reps

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[Michaela]

I agree with Peter here!

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[Michaela]

I still cannot see the photos. But I would just keep the same split you’ve been running and make your leg day more ham vs quad bias

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[Michaela]

Are you doing any rehab / prefab work at all, stretching daily, foam rolling, massage work, etc ? All these little things add up to improvement in this you just have to be persistent and religious with it

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[Michaela]

Patience as you are just starting your training journey. I would continue training and see how things tighten up over time.

If it is severe loose skin, then surgery may be the route to remove it if it is that important to you

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[Michaela]

It matters yes. But to what extent,
depends on the person.

I prefer fasted

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[Michaela]

I still can’t see the photos but you can send them to me on instagram if you’d like

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[Michaela]

The more you advance into your training over the years the more this will matter. But right now just nail the set up and movement pattern and crank on with it!

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[Michaela]

Another small bump up and watch and see!

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[Michaela]

Back on plan and see how the next two days go and adjust accordingly from there. They should be in a lean enough spot at 4 weeks out that one day shouldn’t ruin the whole prep

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[Michaela]

Tuesday 5/30/23

50 min fasted cardio, followed by 3 sets of abs, and posing rounds

Non training day. Body/massage work at normal training time

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[Michaela]

Monday 5/29/23

No cardio – 20 min fasted walk outside

Quad day

Cybex hack
5 pps x10 (+1 from lw and reps felt better)
5 & 4 pps x13 pause in hole (matched lw)

Rogers press
5 pps x14 (+1 from lw)
4 pps x17 (+4 from lw)
LL only 3.5 p x15 (+1 from lw)

Leg ext
50 x20 (+3 from lw)
70 x11 +5 partials

Smith split squat
205 x6
185 x12 (+1 from lw)
135 x16 (+1 from lw)

lying curl + adductor
95 x12 , stack x15

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